What Are Healthy and Unhealthy Foods for Breakfast?

Raspberries

One cup of raspberries provides 8 grams of fiber (which is more than twice the fiber in a cup of strawberries and equal to the fiber in a cup of some types of beans). What's important about these fibers? Recent research in the Journal of Nutrition suggests that consuming more fiber is recommended as a way to prevent obesity or even promote weight loss. In a two-year study, researchers found that consuming 8 grams of fiber for every 1,000 calories of energy intake led to a 2.5 kg weight loss.

Yogurt

A report recently published in the New England Journal of Medicine showed which foods are associated with weight changes. The report stated that yogurt is one of the foods that can aid in weight loss. Another reason to include yogurt in your breakfast is that the protein it contains helps with weight loss. Protein is naturally filling, and it takes longer to digest than simple carbohydrates. When individuals consumed a whey protein drink, over the course of 6 months, they lost 1.5 kg more weight and had about 25 millimeters more reduction in waist circumference.

They also felt fuller for a longer time compared to those who consumed carbohydrate shakes. Other research conducted on mice showed that when mice were given whey protein, they lost body weight, as well as body fat and lean muscle, even when their calorie intake was the same. Whey protein is naturally found in yogurt and dairy products. By choosing plain yogurt and adding fresh fruit to sweeten it, you can save on unnecessary calories and sugar.

Peanut Butter

Nuts are among the top 5 foods that promote weight loss. This is likely because peanut butter and all nut butters provide sufficient amounts of healthy fats, fiber, protein, and all the essential nutrients. In the past, nuts were considered high-calorie, high-fat foods that were not ideal for weight loss. While nuts and their butters are calorie-dense, two tablespoons of peanut butter contain less than 200 calories, 2 grams of protein, and 2 grams of fiber. They also contain other nutrients that can help you have a nutritious breakfast.

Eggs

A large egg contains 6 grams of protein and 70 calories. Compared to carbohydrates and fats, protein keeps you full for a longer time. In addition, a study showed that individuals who chose eggs for breakfast lost about twice as much weight as those who did not (with the same calorie intake).

While eating only egg whites can help you control your calorie intake, by not eating the yolk, you miss out on about 3 grams of protein. Moreover, the yolk is rich in healthy nutrients, such as calcium and eye-protecting antioxidants like lutein and zeaxanthin. The egg yolk is an important source of cholesterol in the diet, but egg cholesterol is not a factor for heart disease, and it is recommended that everyone consume one whole egg daily.

Sausages or Lunch Meat

These meats are processed and contain a significant amount of preservatives and seasonings. Generally, consuming sausages and lunch meat at any meal is not recommended; however, having them for breakfast can be particularly harmful to your health. Increased risk of cancer, heart disease, and digestive disorders are some of the side effects of consuming sausages and lunch meat at breakfast

Cakes and Pastries

These foods not only have little nutritional value, but due to their high fat and calorie content, they can lead to weight gain. Additionally, if you consume cakes and pastries for breakfast, you are likely to feel full later and experience hunger more quickly afterward, due to a sudden drop in blood sugar, which can lead to overeating throughout the day.

Coffee

A cup of coffee at the end of breakfast may help boost energy and increase fat burning. However, the issue with coffee consumption is drinking it on an empty stomach. Consuming coffee on an empty stomach can increase stomach acidity and, over time, cause damage to the stomach.